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Old 08-04-2013, 07:46 AM   #1
BubbaT
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Question 16/8 interval fasting

Hi guys

I've recently been looking in to an interval fasting diet (similar to Hugh Jackman's diet for the new wolverine film). I would be taking in 5,000 calories between noon & 8pm and then fasting the rest of the time.

I'm naturally around 11 1/2 stone and looking to gain a half stone.

Anyone here tried or trying this diet to gain muscle/burn as part of training for boxing?

Can you still train during the fasting hours without burning muscle?

Cheers.
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Old 08-04-2013, 12:23 PM   #2
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Default Re: 16/8 interval fasting

I've read a bit about IF here and there, but I don't really know too much about it. I've never heard of anyone using it to gain weight, though. I thought it was mainly for losing fat. But I could be wrong. Try going to the leangains website and reading the guide. (I don't think we're allowed to post links to outside sites?)
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Old 08-04-2013, 05:31 PM   #3
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Default Re: 16/8 interval fasting

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Originally Posted by BubbaT View Post
Hi guys

I've recently been looking in to an interval fasting diet (similar to Hugh Jackman's diet for the new wolverine film). I would be taking in 5,000 calories between noon & 8pm and then fasting the rest of the time.

I'm naturally around 11 1/2 stone and looking to gain a half stone.

Anyone here tried or trying this diet to gain muscle/burn as part of training for boxing?

Can you still train during the fasting hours without burning muscle?

Cheers.
I have done the Eat Stop Eat by Brad Pilon 24 hour fasting for several months as a lifestyle change, not diet. I love it. However, I use it to control my weight. Certainly don't fast for weight gain. I don't know anything about this diet you are talking about. I recommend you read this book, as it will dispell many myths related to fasting/eating for muscle. Training during a fast will not effect anything unless you are an extreme endurance athlete such as marathon runner
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Old 08-04-2013, 10:36 PM   #4
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Default Re: 16/8 interval fasting

well, i'm a breakfast kind of guy, so i would say **** that shit. lolz. but, i get up at 4:00am to do my first training session, and im not eating my breakfast until 7:30 8ish. so i guess im actually doing the same thing sort of as a person who is waking up at 7 or so, and then eating at noon.

But still, i think a good diet trumps all no matter what time you eat it.
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Old 08-05-2013, 09:39 AM   #5
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Default Re: 16/8 interval fasting

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well, i'm a breakfast kind of guy, so i would say **** that shit. lolz. but, i get up at 4:00am to do my first training session, and im not eating my breakfast until 7:30 8ish. so i guess im actually doing the same thing sort of as a person who is waking up at 7 or so, and then eating at noon.

But still, i think a good diet trumps all no matter what time you eat it.
Yeah, we all fast. Most of us that eat a snack/meal at 8pm, sleep through the night, then don't eat again until 7am are fasting for 11 hours. The biggest thing fasting has taught me is what is the difference between physical and psychological hunger.

There are many ways to lose or control weight, as you said one of the best is simply a good diet. This is just the easiest way I have found to maintain/lose weight, it just takes a few times to get through the psychological/physical withdrawals of not eating constantly. At first it was a struggle but got much easier. Some research suggests some cognitive benefits to fasting as well.

I usually don't talk about it on here because it would get torn to bits without most reading the literature surrounding it, specifically the part where a high protein diet is only 55% of bodyweight per gram of protein(meaning a 200lb person consumes 110grams of protein daily).
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Old 08-05-2013, 01:06 PM   #6
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Default Re: 16/8 interval fasting

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I usually don't talk about it on here because it would get torn to bits without most reading the literature surrounding it, specifically the part where a high protein diet is only 55% of bodyweight per gram of protein(meaning a 200lb person consumes 110grams of protein daily).
I'm not quite sure what you mean. So total grams of protein you eat a day should equal 55% of your body weight in pounds? Source? I'd like to read up on this idea.

I've read bits and pieces of Pilon's Eat, Stop, Eat, and I've read all (I think) of his other book How Much Protein?, but I don't remember seeing anything like this. What I remember from How Much Protein? is that he says there are no studies that show consuming anything above 120 g of protein a day helps build muscle mass, basically saying the 1-1.5 g of protein per pound in body weight that a lot bodybuilders follow is too much. However, I think I remember him saying higher protein intake can be beneficial when at a caloric deficit. I'm gonna have to look that up again.
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Old 08-05-2013, 05:18 PM   #7
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Default Re: 16/8 interval fasting

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Originally Posted by Brand NOOBian View Post
I'm not quite sure what you mean. So total grams of protein you eat a day should equal 55% of your body weight in pounds? Source? I'd like to read up on this idea.

I've read bits and pieces of Pilon's Eat, Stop, Eat, and I've read all (I think) of his other book How Much Protein?, but I don't remember seeing anything like this. What I remember from How Much Protein? is that he says there are no studies that show consuming anything above 120 g of protein a day helps build muscle mass, basically saying the 1-1.5 g of protein per pound in body weight that a lot bodybuilders follow is too much. However, I think I remember him saying higher protein intake can be beneficial when at a caloric deficit. I'm gonna have to look that up again.
It is in his blog that he discusses the 55% protein rule. He says that a true high protein diet is around .55% of bodyweight. So yes, a 200lb person who is on a high protein diet should take in around 110 grams of protein daily according to most of the studies he has read and cited. He says this is quite adequate for an individual(not on steroids) to gain muscle and further discusses the myth in other blogs of "force feeding" the muscle high amounts of protein to get bigger/stronger. He was discussing this in reference to debunking the 1-1.5 grams of protein rule that is on most bodybuilding sites.

As for his protein book I haven't read it yet, but want to read it and his Anabolic Again book.
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Old 08-05-2013, 08:52 PM   #8
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Default Re: 16/8 interval fasting

Ok, so that recommendation is for when trying to build muscle? In the protein book he says anywhere from 100-120 g should be adequate for building muscle. I did 1g of protein per pound in body weight when I lost a lot of weight last year, and I was fairly satisfied with my results. Then I gained about 15 pounds and started trying to cut weight again a few months ago. I went for 100-120 g this time around, but I feel like I've lost a lot more muscle mass than I did with 1g/pound.
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Old 08-05-2013, 09:10 PM   #9
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Default Re: 16/8 interval fasting

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Ok, so that recommendation is for when trying to build muscle? In the protein book he says anywhere from 100-120 g should be adequate for building muscle. I did 1g of protein per pound in body weight when I lost a lot of weight last year, and I was fairly satisfied with my results. Then I gained about 15 pounds and started trying to cut weight again a few months ago. I went for 100-120 g this time around, but I feel like I've lost a lot more muscle mass than I did with 1g/pound.
Yes, according to him. If you don't feel it's working, go back to 1g/pound.
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Old 08-06-2013, 12:40 AM   #10
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Default Re: 16/8 interval fasting

I started doing 1g/pound again yesterday. We'll see how it goes.
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Old 08-06-2013, 01:39 AM   #11
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Default Re: 16/8 interval fasting

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Originally Posted by death View Post
well, i'm a breakfast kind of guy, so i would say **** that shit. lolz. but, i get up at 4:00am to do my first training session, and im not eating my breakfast until 7:30 8ish. so i guess im actually doing the same thing sort of as a person who is waking up at 7 or so, and then eating at noon.

But still, i think a good diet trumps all no matter what time you eat it.


Out of interest what time do. Go to bed to get up at 4am? I struggle to get up at 6 to train after sleeping for 8hs!
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Old 08-12-2013, 06:21 PM   #12
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Default Re: 16/8 interval fasting

Cool. Thanks for the feedback guys. This may need a bit more research before I commit to a diet change.
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Old 08-13-2013, 07:07 PM   #13
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Out of interest what time do. Go to bed to get up at 4am? I struggle to get up at 6 to train after sleeping for 8hs!
approximately two hours before you do from the sound of it. heh, yeah it's tough sometimes, but its worth it.
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Old 08-13-2013, 10:51 PM   #14
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Default Re: 16/8 interval fasting

I've never tried 16/8, but I have tried 20/4, which is the same concept as the Warrior Diet. This worked extremely well for me because I'm not someone that eats breakfast/lunch/dinner and it was always timed perfectly that my eating window was after I worked out. Kind of like I was carb backloading.
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